Knee Controlled Articular Rotation (CAR)

Methodical, breath-paced circles of the knee joint.

Mobility / Joint CARs · Functional Range Conditioning (FRC) system developed by Dr. Andreo Spina. · To improve active range of motion, joint health, and neurological control around the knee. · 1-3 sets of 3-5 repetitions per side, slowly and with maximal control. Perform daily for best results.

Why it works

Knee CARs actively move the knee through its maximum accessible range of motion, signaling to the nervous system that this range is safe and usable. This practice reinforces articular cartilage health through synovial fluid dispersion and targets comprehensive capsular tissue conditioning, which includes ligaments and the joint capsule itself. The slow, controlled execution enhances proprioception and kinesthetic awareness, leading to improved motor control and resilience of the knee joint.

How to practice

Starting Position: Sit on the edge of a sturdy chair or bench, ensuring your feet can lift off the floor. Your thigh should be supported, but your lower leg should hang freely.
Stabilize: Place your hands on your thigh to actively press it down, preventing any movement from the hip. This isolation is crucial for targeting the knee joint only.
Initiate Extension: Slowly and with control, begin to straighten your leg, extending the knee as far as possible without pain or allowing the hip to lift.
Internal Rotation: At your maximum extension, begin to slowly rotate your lower leg inward. Imagine turning your toes towards your other leg.
Flexion: While maintaining the internal rotation, slowly bend your knee, pulling your heel towards your glute. Continue until you reach your maximum comfortable flexion.
External Rotation: At your maximum flexion, slowly rotate your lower leg outward. Imagine turning your toes away from your other leg.
Extension: While maintaining the external rotation, slowly extend your knee again, returning to the starting extended position.
Reverse: Repeat the full circle in the opposite direction: Start with external rotation at extension, then flex with external rotation, internallly rotate at full flexion, then extend with internal rotation back to the starting point.
Continue: Perform the prescribed repetitions.
Starting Position: Sit on the edge of a sturdy chair or bench, ensuring your feet can lift off the floor. Your thigh should be supported, but your lower leg should hang freely.
Stabilize: Place your hands on your thigh to actively press it down, preventing any movement from the hip. This isolation is crucial for targeting the knee joint only.
Initiate Extension: Slowly and with control, begin to straighten your leg, extending the knee as far as possible without pain or allowing the hip to lift.
Internal Rotation: At your maximum extension, begin to slowly rotate your lower leg inward. Imagine turning your toes towards your other leg.
Flexion: While maintaining the internal rotation, slowly bend your knee, pulling your heel towards your glute. Continue until you reach your maximum comfortable flexion.
External Rotation: At your maximum flexion, slowly rotate your lower leg outward. Imagine turning your toes away from your other leg.
Extension: While maintaining the external rotation, slowly extend your knee again, returning to the starting extended position.
Reverse: Repeat the full circle in the opposite direction: Start with external rotation at extension, then flex with external rotation, internallly rotate at full flexion, then extend with internal rotation back to the starting point.
Continue: Perform the prescribed repetitions.